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Fit to Ski - Connect the Core 3
The cool-down | |
By Carl Petersen B.P.E.,B.Sc.(PT) MCPA.and Martha Sirdevan B.Sc.(PT), Rick Celebrini Bsc. (PT) & Alex McKechnie (PT) MCSP, MCPA
| Cooldown | Should include some conform stretches. Try stretching all muscle groups used in the strength routine. Be sure to key in on those that tend to get short and stiff like the hamstrings, hip flexors.
Try holding each stretch for 15-20 seconds and repeat 2-3 times. Some stretches can be
done with the physio ball. Use your imagination and the ball as a stretching partner
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| Rules of Core Strength: |  Always start with dynamic warm up and 'Fire the Core' routine to re-educate the lower abdominals to work in a pre-anticipatory way.
A few non-fatiguing core exercises should be done prior to any training activity.
This is especially important after a lay off, after an injury or when you have been mal-aligned or have low back or hip pain and stiffness.
Approach traditional sit-ups with caution as the elbow-knee movement places a lot of strain on the low back.
Rest intervals of 1 minute between sets work best. Use this time to do some light stretching, balance drills or work on a different muscle group.
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| Carl Petersen P.T. is a Partner and the Director of High Performance Training at City Sports & Physiotherapy Clinics. Martha Sirdevan is an Associate Physiotherapist at City Sports & Physiotherapy Clinics and an avid skier and runner. Rick Celebrini and Alex Mckechnie are Vancouver based physiotherapists that work with professional athletes Information on Carl's book 'Fit to Ski' is available at www.citysportsphysio.com.
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